Losing weight is not always about counting calories. Research suggests that inflammation may be preventing you from shedding some of those pounds. Reducing inflammation is a great first step to long-term weight loss.
Inflammation And Body Weight
A study in 2019 found that the inflammatory marker C-reactive protein (CRP) also increased as weight increased. Another marker of an altered inflammatory state is leptin. This hormone also elevates in the serum with hyperglycemia and higher BMIs (body mass indexes). Researchers learned that this type of inflammation (chronic, low-grade inflammation) is a result of changes in hormones and metabolism that sticks around until the excess weight is gone.
Inflammation can also lead to insulin resistance which can, in turn, cause weight gain in a vicious cycle that can be hard to break. An excessive energy state and the presence of chronic low-grade inflammation stops normal insulin production and also stops the normal function of insulin receptors.
How To Get Rid Of Inflammation And Keep The Weight Off
Skip Processed Foods And Added Sugars
Processed foods with synthetic additives, coloring, added sugars, and other compounds can be irritants in the body, rather than a source of good fuel, and cause unwanted inflammation.
Sticking to whole foods and minimally processed foods is increasingly evident as the key to reducing inflammation and to becoming healthy.
Use Anti-Inflammatory Produce And Fats
While staying away from inflammation-causing foods, you will need to look for anti-inflammatory foods that contain antioxidants, phytochemicals, and omega-3 fatty acids.
You’ll want to stock up on vegetables, fruits, nuts, fish, and healthy oils like olive oil!
Highly processed seed oils can be just as bad for you as trans fats in terms of inflammation and other physiologic changes that damage cells. An inflamed body is one that does not process foods correctly and this contributes to weight gain.
Go To Bed On Time
Health professionals recommend getting around 7 to 8 hours of continuous sleep to allow your body to rest, repair, and recharge.
Not getting enough sleep could leave your body lacking the proper resources to function properly creating avenues for new inflammation and aggravating existing inflammation.
Night Time, when asleep, is also the time the body and brain performs many ‘clean-up’ or ‘detox’ functions. If you are avoiding sleep, or avoiding a healthy and regular sleep schedule, then you are depriving your body of the ability to manage damage and toxins.
Gut-Friendly Food
Building a strong gut bacteria can help your body fight off inflammatory irritants from going into your bloodstream during digestion.
Great foods to add to your diet to boost good bacteria are foods that have live bacteria cultures like yogurt (without added sugar), kimchi, kombucha, sauerkraut, and miso.
Generally, a higher-fiber diet will allow good gut bacteria to populate and you don’t have to fully focus on eating the above list of foods or taking probiotics. A thoughtful, plant-based diet is really enough to allow the gut to function well.
Additionally, many believe that phytochemicals, such as curcumin, actually work mostly in the gut and that the by-products of the gut biome’s digestion of such phytochemicals is really what gives humans health.
Don’t Stress
Psychological health is just as important to physical health when it comes to controlling inflammation in the body. Try to reduce stress factors.
Some people find yoga, meditations, or taking a short walk every day can help stress melt away. Walks after meals are especially helpful.
Stress will produce high levels of cortisol and related compounds in the human body.
Stress also induces a sympathetic overload and decreases parasympathetic input. This imbalance results in vast detrimental changes in the body and brain. Mental stress will increase oxidative stress in the brain and it is important to avoid that for long-term wellness.
Alpha-Lipoic Acid (ALA) For Weight Management
Alpha-Lipoic Acid is a natural anti-inflammatory that affects Leptin and AMPK. Leptin is important in appetite management and for the effectiveness of insulin and related compounds. AMPK is one of the foundational control compounds for cellular energy management. When this daily supplement (alpha lipoic acid) is taken, it can help curb appetite and boost your energy. ALA can increase insulin sensitivity and can help you out of that vicious insulin and weight gain cycle
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